Welcome to the 21 Day Mindfulness Challenge!! This is a time to push yourself, become open to change and see the transformation unfold. Every day there will be a new challenge, a description of the challenge and some tips and action steps. The daily challenges will build on each other and will gradually become more challenging. It is important not to skip a day so that you do not miss any necessary skills needed for future challenges.
Mindful Breathing Meditation
Preparation: Sit or lie in a comfortable position. ake 5 slow, deep, calming breaths to get you into your meditative state.
Breathing Awareness
After your 5 initial calming breaths, begin to breathe normally. Focus on the feeling of the air coming into your nose (or mouth). Notice the temperature (typically it is cool). Feel the air as it travels down your airway into your lungs. Feel your chest and/or stomach rise as your lungs fill up. Notice the fall of your chest and stomach as you begin to exhale. Feel the air coming back up your passageway. Feel the sensations and temperatures as you exhale through your nose or mouth. Can you feel the air on your face? What is the temperature?
Continue this process for the remainder of the mediation. Do not try to change your breathing pattern. Simply pay attention to the sensations of the breathing. If you notice your thoughts start to wander, simply bring your attention back to your breathing.
This podcast originally aired a few years ago, but still speaks to this crazy journey we call life!
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